Plantar Fasciitis Exercises

If you have been diagnosed with plantar fasciitis, you know
just how painful this condition can be. Although plantar fasciitis is curable,
it can take several months before you are pain free. Fortunately, there are several
plantar fasciitis exercises you can do at home that have been proven to relieve
the pain and shorten your recovery time.

Perform these plantar fasciitis exercises along with wearing
a night splint, using shoe inserts, avoiding excessive activity, and taking any
medication recommended by your doctor. Start slowly and carefully, so you don't
make your plantar fasciitis worse. It is better to do several light stretching
sessions throughout the day rather than one intense session.

Wall-Stretches

With both hands on a wall, place one foot behind the other,
and slowly push back against the rear foot. Hold it for a count of 20, then
switch feet. Stretch both feet 5 times each. Don't bounce and only stretch as
far as you are comfortable. You can gradually increase this stretch as the
plantar fasciitis pain lessens. You can bend your knee to deepen this stretch.

Towel Pulls

This plantar fasciitis exercise has the same effect as the
wall-stretches, but is performed while sitting down. Cradle the ball of your
foot in a small towel, and use both hands to gently pull back on the towel.
Hold for a count of 20. Repeat 5 times. Keep your legs straight and be careful
not to pull back too far.

Ankle Articulation

When you have plantar fasciitis pain, your natural response
is to alter the way you walk, eliminating those positions that hurt the most. The
purpose of this exercise is to help maintain your ankle's range of motion.
While sitting, point your toes, and use the tips of your toes to spell out each
letter of the alphabet. Make the letters big and well-formed, so you can
exercise your ankle fully.

Rolling

Freeze a water bottle, or a can of vegetables. While
sitting, place the can or bottle on the floor under your sore foot. Press your
foot down gently and roll the can back and forth for 10 minutes. The cold
reduces the swelling, while the rolling action stretches the tendon. Repeat
this plantar fasciitis exercise every 30 to 40 minutes.

Do these exercises each day to cure plantar fasciitis. These
exercises are particularly helpful in the morning when your plantar fasciitis
pain the worst. Make sure you talk to your doctor before you begin any plantar
fasciitis treatment program.